Brace yourself: We’re about to tell you about yet another study calling out the perils of sitting too much. But this time, there’s a scary new risk added to the mix—and more reasons than ever to stand up.
A new study review of more than 80,000 people shows that spending too much time sitting is linked to a two-fold increase in the risk of diabetes. Plus, more sedentary time was also strongly associated with an increase in heart disease and death. Even scarier? The results held true for people who exercise regularly.
“When we sit for long periods of time, enzyme changes occur in our muscles that can lead to increased blood sugar levels,” says lead study author Emma Wilmot, MD. “The effects of sitting on glucose happen very quickly, which is why regular exercise won’t fully protect you,” she says.
Experts aren’t sure exactly how much time we should be mobile, but Dr. Wilmot says that if you spend more than 60% of your time awake (or about 9.5 hours) sitting still, it’s time to consider making a change.
At home, that might mean getting up to walk around during commercials while you watch TV, or grabbing a glass of water after you wrap up each chapter of the novel you’re reading.
But it’s not so easy at the office if you’re tied to your desk all day as so many people are, says Jaynie Bjornaraa, PhD, from American Specialty Health, a company that provides wellness services for businesses. Here’s her advice for staying in motion at the office:
Set an alarm. Schedule reminders on your phone or computer to get up every 30 minutes. For two minutes, walk around, march in place, or do a few squats and wall pushups.
Get face-time. Whenever possible, avoid emailing a co-worker when you can deliver your message in-person instead. Bonus: you’ll get to show-off your cute fall clothes more often.
Pick a smaller glass. Instead of filling your usual jumbo water bottle, drink from a glass that holds eight ounces or less so you’ll have to go refill it more often.
Switch to a standing desk. No need to break the bank with this if your company won’t foot the bill; follow these easy tips to build your own standing desk.
More from WH:
The Sitting Disease
18 Self-Checks Every Woman Should Do
Easy Ways to Avoid a Sedentary Life
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